WOD / Blog
20 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 21 Deadlift (135/95)(95/65) 15 Slam Balls (30/20)(20/15) 9 Pull Ups Stimulus/Focus: Complete work in no more than 2 sets. Aim for 8 rounds. […]
19 September 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
18 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Power Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 2 Rounds (6 Minutes Work/2 Minutes Rest) 6 Minute AMRAP 8 Power Cleans (95/65)(65/45) 4 Handstand Push Ups (25# Plates/Ab Mat Set Up) *Masters: Seated Dumbbell Presses […]
17 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Strength Metcon: 5 Rounds (1 Minute Work/1 Minute Rest) Max Effort Push Jerks (at 80% of today’s heaviest) Stimulus/Focus: Accumulate as many reps as possible in each minute. […]